Your Appesat™ Plan

Over the past few decades, portion sizes inside and outside the home have become bigger.¹ It is not surprising really – delicious, tempting food is all around us and we are used to being able to eat as much as we want, whenever we want.

It is also a fact that people nowadays commonly eat out of habit – they decide how much to eat on the basis of how much they usually eat rather than how hungry they actually feel. This tends to increase people’s appetites as they get used to eating a larger amount each day. Needless to say, this can have disastrous consequences for their weight.

Fact 1: The more you put on your plate, the more you will eat.

Fact 2: The more you eat, the more weight you are likely to gain.

Diet and nutrition experts agree that it is quite possible to feel full after eating small portions of food. We now know that people who eat smaller portions can and do feel just as full after eating as those who eat larger portions.

Their secret? They eat the right foods, in the right amounts. In short, they are in control of their appetite.

It is a sad fact of life that good habits are hard to get into and bad habits are hard to break.

The good news is that with Appesat™ as your weight loss partner, you have made a great start to learning new eating habits and retraining your appetite – changes that will last you a lifetime.

About Your Appesat™ Plan
Your Appesat™ Plan has been designed to help and support you as you retrain your appetite by making gradual changes to your daily diet – putting you back in control of how much you eat.

Your Appesat™ Plan follows the tried and tested 'step-down' treatment approach used commonly by U.S. doctors and pharmacists. This starts you on the highest dose, and as you learn and adopt new and better eating habits, you can reduce the dose of Appesat™ that you need to take.

Taking Appesat™ does not mean you have to change your diet, but we do recommend that you gradually increase the amount of fiber in your diet. This will help you maintain a full feeling as you reduce the amount of Appesat™ you take. We also recommend incorporating some gentle exercise into your plan. This will not only make you feel good but will also maintain your overall health and fitness level.

The beauty of Your Appesat™ Plan is that you can tailor it to your own appetite needs. Appesat™ has been proven to help you feel fuller for longer whenever you take it.

Click here for more information on how Appesat™ works.

What kind of eater are you?
For example, if you are an evening snacker – someone who feels most tempted to reach for the 'junk food pantry' when relaxing at home after a hard day at work, Your Appesat™ Plan might look like this:

Week	Morning	Lunch	Evening
1-3	3 Capsules	3 Capsules	3 Capsules
4-6	2 Capsules	3 Capsules	3 Capsules
7-8	2 Capsules	2 Capsules	3 Capsules
9	1 Capsules	2 Capsules	3 Capsules
10	1 Capsules	2 Capsules	2 Capsules
11	1 Capsules	1 Capsules	2 Capsules
12	1 Capsules	1 Capsules	1 Capsules
Based on recommended maximum daily dose of nine capsules, taken three times a day before meals.

If the mid-morning is your weak point, you may want to increase your morning Appesat™ dose and reduce your lunchtime or evening dose accordingly:

Week	Morning	Lunch	Evening
1-3	3 Capsules	3 Capsules	3 Capsules
4-6	3 Capsules	3 Capsules	2 Capsules
7-8	2 Capsules	2 Capsules	2 Capsules
9	2 Capsules	2 Capsules	1 Capsules
10	2 Capsules	2 Capsules	1 Capsules
11	2 Capsules	1 Capsules	1 Capsules
12	1 Capsules	1 Capsules	1 Capsules
Based on recommended maximum daily dose of nine capsules, taken three times a day before meals.

If mid-afternoon sees you heading for the chocolate machine, then why not boost your lunchtime Appesat™ dose? For example:

Week	Morning	Lunch	Evening
1-3	3 Capsules	3 Capsules	3 Capsules
4-6	2 Capsules	3 Capsules	3 Capsules
7-8	2 Capsules	3 Capsules	2 Capsules
9	1 Capsules	3 Capsules	2 Capsules
10	1 Capsules	2 Capsules	2 Capsules
11	1 Capsules	2 Capsules	1 Capsules
12	1 Capsules	1 Capsules	1 Capsules
Based on recommended maximum daily dose of nine capsules, taken three times a day before meals.

The versatility of Appesat™ allows it to fit to your lifestyle. If you know in advance that you might need extra help with your eating habits on a certain day, then just change the daily treatment schedule to suit your needs. For example, if you know you will be eating a smaller lunch than normal, why not take an extra Appesat™ capsule before your lunch? You can reduce your evening dose by the same amount, so you stick within the recommended dose.

Appesat™ can be taken safely with meals of any size. But, remember, it works best when taken with water at least 30 minutes before you eat.

Eating well with Appesat™
Appesat™ is not designed to be a meal replacement. It has been designed to give you the support you need to change your eating patterns and adopt healthier habits that can last you a lifetime.

Eating less fat, salt, and sugar, and more proteins, fruits and vegetables as well as starchy, carbohydrate-rich foods like pasta, rice and potatoes are among the best things you can do when it comes to eating a healthy diet. In fact, if you put everything you eat each day onto one plate, these two food groups should take up about two thirds of the whole plate – about one third each.²

Eating a lot of foods from these groups is important because they contain valuable vitamins and minerals. They are also good sources of fiber, which is vital when it comes to keeping you healthy and, most importantly, will help you feel full while you are dieting. This is because fiber is not digested and has no calories – adding bulk to your diet without increasing the calories you consume.³

Take it slowly
Eating more fiber can play an important part of your weight loss journey, but it is not a good idea to suddenly change direction in your diet to include lots more fiber-rich foods. The human digestive system needs time to adapt to a fiber-rich diet. The good bacteria in your stomach need to be able to cope with all the healthy, new foods you are eating. If you eat too much fiber too soon, you’ll simply find yourself feeling bloated, or suffering painful stomach cramping. You may also experience unpleasant and embarrassing problems with ‘gas’. ⁴

With Appesat™, you can make the slow and gradual changes to your diet your body needs, and it will help you to stay feeling full as you do.

What foods have fiber? ⁵
Dietary fiber, also known as ‘roughage’, is found in many foods. Good sources include:

• oats
• fruit
• vegetables
• legumes (beans, lentils, chickpeas)
• whole grain cereals
• whole wheat bread.

How to get more fiber into your diet
As you progress through Your Appesat™ Plan, you’ll need to find ways of getting more fiber into your diet. Why not try these suggestions?

• Start your day with a high-fiber breakfast cereal. Opt for cereals with ‘bran’ or ‘fiber’ in the name. Or, why not add a few tablespoons of unprocessed wheat bran to your favorite cereal?
• Switch to whole grain breads. These breads list whole wheat, whole wheat flour or another whole grain as the first ingredient on the label.
• Substitute whole grain flour for half or all of the white flour when baking bread.
• Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce.
• Eat more beans, peas, and lentils. Add kidney beans to canned soup or a green salad.
• Eat fruit at every meal.
• Make snacks count. Fresh and dried fruit, raw vegetables and whole grain crackers are all good choices.

Your Appesat™ Plan exercise program

Getting started
Your Appesat™ Plan should include introducing some gentle exercise into your everyday lifestyle. Getting active and taking part in regular physical activity has many benefits for your general health and well-being. Being active does not have to be a burden, unpleasant or difficult. By making small changes in your everyday lifestyle you can easily increase the amount of activity you do. This means you will get the most from Your Appesat™ Plan and soon start seeing and feeling the difference.

Take a gradual approach:

Week	Exercise (minutes per day)
1	15
2	20
3	20
4	25
5	25
6	30
7	30
8	35
9	35
10	40
11	40
12	45

Exercising can be a simple as taking a walk at lunchtime, cycling to the shops or using an exercise DVD at home. If you prefer company, then go to a gym class, join a running club or take up a team sport.

Choose something you enjoy
You are much more likely to continue exercising if you enjoy it. There are many different activities to choose from so take the time to find one that suits you. The information in the Diet and Exercise Diary section can help you do this.

Succeeding with Appesat™
Achieving a healthy weight is one of the best things you can do for yourself and Your Appesat™ Plan puts you in control. By tailoring the amount of Appesat™ you take to suit the way you eat and by slowly introducing more fiber into your diet, you can retrain your appetite so that you eat less without feeling hungry.

This is the beginning of the new you!

References
1. Rolls, B. Portion size and practical approaches to obesity prevention. Available at: http://depts.washington.edu/uwecor/docs/kcopi_rolls.pdf Date accessed: 25 September 2008.

2. The Foods Standards Agency. Available at: http://www.food.gov.uk/healthiereating/eatwellplate/ Date accessed: 25 September 2008.

3. Patient.co.uk. Available at: http://www.patient.co.uk/showdoc/23068737/ Date accessed: 25 September 2008.

4. The British Nutrition Foundation. Available at: http://www.nutrition.org.uk/home.asp?siteId=43§ionId=609&subSubSectionId=324&subSectionId=320&parentSection=299&which=2#1368 Date accessed: 25 September 2008

5. Advice taken from the Mayo Clinic. Available at: http://www.mayoclinic.com/health/fiber/NU00033 Date accessed: 25 September 2008.